CrossFit Trafford – CrossFit 30
Warm-up
Warm-up (No Measure)
EMOM X 6 MINUTES
MIN 1 – :30 Russian KBS → :30 American KBS
MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike
MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)
*:03 descent, :03 pause in the bottom and :03 ascent!
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15 Kettlebell Swing
MIN 2 – 12/10 Cal. Bike
MIN 3 – 9 KB Goblet Squats
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls